Matzo vs. Mustard — In-Depth Nutrition Comparison

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Summary of differences between matzo and mustard

Matzo has more vitamin B3, iron, vitamin B1, vitamin B2, manganese, and selenium; however, mustard is higher in magnesium and calcium.
Mustard covers your daily need for sodium, 48% more than matzo.
Matzo has 7 times more vitamin B3 than mustard. While matzo has 3.892mg of vitamin B3, mustard has only 0.565mg.

These are the specific foods used in this comparison Crackers, matzo, plain and Mustard, prepared, yellow.

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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Matzo

Mustard

Contains more IronIron	+96.3%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+54%

Contains more MagnesiumMagnesium	+92%
Contains more CalciumCalcium	+384.6%
Contains more PotassiumPotassium	+35.7%
Contains more CopperCopper	+23.3%
Contains more PhosphorusPhosphorus	+21.3%

~equal in Zinc ~0.64mg

~equal in Selenium ~33.5µg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Matzo

Mustard

Contains more Vitamin B1Vitamin B1	+118.6%
Contains more Vitamin B2Vitamin B2	+315.7%
Contains more Vitamin B3Vitamin B3	+588.8%
Contains more Vitamin B5Vitamin B5	+74.4%
Contains more Vitamin B6Vitamin B6	+64.3%
Contains more FolateFolate	+142.9%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+500%
Contains more Vitamin KVitamin K	+366.7%
Contains more CholineCholine	+107.4%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Sodium	0mg	1104mg	48%
Carbs	83.7g	5.83g	26%
Vitamin B3	3.892mg	0.565mg	21%
Iron	3.16mg	1.61mg	19%
Vitamin B1	0.387mg	0.177mg	18%
Vitamin B2	0.291mg	0.07mg	17%
Calories	395kcal	60kcal	17%
Protein	10g	3.74g	13%
Manganese	0.65mg	0.422mg	10%
Selenium	36.9µg	33.5µg	6%
Calcium	13mg	63mg	5%
Magnesium	25mg	48mg	5%
Monounsaturated fat	0.127g	2.182g	5%
Fiber	3g	4g	4%
Vitamin B5	0.443mg	0.254mg	4%
Vitamin B6	0.115mg	0.07mg	3%
Fats	1.4g	3.34g	3%
Folate	17µg	7µg	3%
Phosphorus	89mg	108mg	3%
Vitamin E	0.06mg	0.36mg	2%
Copper	0.06mg	0.074mg	2%
Choline	10.8mg	22.4mg	2%
Vitamin A	0µg	5µg	1%
Potassium	112mg	152mg	1%
Vitamin K	0.3µg	1.4µg	1%
Polyunsaturated fat	0.603g	0.774g	1%
Vitamin C	0mg	0.3mg	0%
Net carbs	80.7g	1.83g	N/A
Sugar	0.29g	0.92g	N/A
Zinc	0.68mg	0.64mg	0%
Starch		0.64g	0%
Trans fat		0.009g	N/A
Saturated fat	0.226g	0.214g	0%
Tryptophan	0.116mg	0.009mg	0%
Threonine	0.267mg	0.167mg	0%
Isoleucine	0.371mg	0.146mg	0%
Leucine	0.692mg	0.292mg	0%
Lysine	0.193mg	0.264mg	0%
Methionine	0.176mg	0.076mg	0%
Phenylalanine	0.494mg	0.161mg	0%
Valine	0.42mg	0.189mg	0%
Histidine	0.213mg	0.119mg	0%
Fructose		0.23g	0%
Omega-3 - ALA		0.373g	N/A
Omega-3 - Eicosatrienoic acid		0.018g	N/A
Omega-6 - Eicosadienoic acid		0.01g	N/A
Omega-6 - Linoleic acid		0.358g	N/A